Tuesday 23 September 2025 (first class 15:30)
Warm-up2x 10 Ring Rows 10s Squat hold 10 Air Squat20s Dead Hang 5 Walkers10 KB Russian swings8 Hang power clean (bar)8 Push press (bar)8 Front squat (bar) S&TEvery 2 minutes (6 Rounds)1 Squat Clean + Jerk *Work up in weight-Rest 2 MinutesEvery 2 minutes (6 rounds)2 Back Squat*Work up in weight Workout 15-9-7KB Swing 24/16C2BKB goblet Squat 24/16 ...
Monday 22 September 2024 (16:30 first class)
Workout Warm-Up3x30 singles/doubles10 Hanging knee raises10 DB push press p.a10 Ring rows10 Alt LungesWorkout4 Rounds42 Double unders15 T2B12 DB Reverse Lunges 2x22.5/2x159 DB Push press 2x22.5/2x15 ...
Friday 19 September 2025 (No classes today)
* No classes today have a great weekend! ...
Thursday 18 September 2025 (16:30 first class)
Warm-up2x10 Bend + Bow5 Walker20s Pidgeon e.s 10 Supermans 10 Jumping squat10 Hang Power clean (bar) 10 Front squat (bar) WorkoutRelay startTeams of 2 split all reps:*Team 2 starts on the next minute after team 1 has started on the assault bike (if it's less than 30s roll-over to the next minute)1K Row1K Assault Bike100 Wall balls (10/7)80 Power Clean (50/35)60 Front Squat (50/35) ...
Wednesday 17 September 2025 (16:30 first class)
Warm-up2x200m jog 10 Sit-ups10 Calf raises10 Heel touches10 Hang Power snatch (bar)10 OH Squat (bar/PVC)5 Snatch Balance (bar/PVC) S&TEvery 2 mins (6 rounds)2 Squat snatch (Scaling: 2x Power Snatch + OH Squat)*Working to a heavy set Workout21-15-9-7Power snatch (40/30)200m RunHandstand push-ups ...
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